BACK · COMPOUND
Superman
A prone bodyweight exercise lifting the limbs against gravity.
Primary musclesLower back, Glutes
Secondary musclesUpper back, Hamstrings
EquipmentBodyweight
DifficultyBeginner · Spinal Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Lie face down with arms extended.
- Lift the arms and legs slightly while keeping the movement controlled.
- Lower slowly to the floor.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lower back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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